Time and again, the social media platform TikTok is seen as a hotbed for new food and fitness trends. This is also the case with the so-called „3-2-8 method“, which is supposed to melt body fat. However, weight training, cardio or exercise alone are not enough in most cases. Therefore, the combination of all three types of workout has now proven to be effective. We are talking about weight training in combination with cardio and yoga as well as exercise in a very specific ratio.
In this way, body fat can be reduced (almost effortlessly) and one’s own fitness and resistance can be increased. Regular strength training as well as cardio training and yoga (for flexibility and blood flow) and a lot of exercise are important for this. However, the following article will explain in detail how the new „3-2-8 method“ works and what is hidden behind the individual numbers.
Interpretation of the term „3-2-8 method“
The term „3-2-8 method“ is composed of three numbers and the word „method“. This refers to a certain system that is put together to form a feasible method. The „3“ stands for three cardio units per week, which can be completed, for example, in the form of an ergometer, stepper or swimming. The „2“ stands for two high-intensity strength units per week, which can be done in the gym, for example. Finally, „8“ stands for at least 8,000 steps per day, which must be taken by those who would like to implement this method. The „3-2-8 Method“ therefore relies on a mix of different activities to boost the body’s metabolism and thus burn body fat. For the sake of clarity, the method is simply summarised with the three numbers, namely „3-2-8“, which is very catchy.
Origin and meaning of the „3-2-8 Method“
The „3-2-8 method“ was invented by a US TikToker named „Natalie Rose“. She initially used her own short videos in which she described her everyday life and referred to her varied (fitness) activities. The resourceful influencer quickly developed her own system, which she marketed from then on under the name „3-2-8 method“. By using it as a picture title, video title and hashtag on other social media platforms, such as Instagram or Facebook, the „3-2-8 method“ quickly became famous and went viral accordingly. Today, this trend is considered a popular fitness method that is promoted on forums, platforms and in fitness magazines.
How the „3-2-8 Method“ works and its effect
The way the new „3-2-8 method“ works is basically quite uncomplicated:
- At least 2 strength training sessions per week must be completed (a whole-body workout is suitable here, which includes main exercises such as squats, deadlifts and bench presses).
- At least 3 cardio/yoga sessions per week (Pilates or yoga can be used, as well as ergometer, stepper or swimming).
- walk at least 8,000 steps per day (this is aimed at increasing the amount of movement in everyday life and thus increasing calorie consumption or boosting the metabolism).
If the above-mentioned requirements are implemented regularly, the „3-2-8 method“ promises rapid weight loss as well as an increase in physical fitness (and not least, therefore, an improvement in the general state of health).
Practical examples of the 3-2-8 Method
Today, we encounter the „3-2-8 Method“ in many different areas of life. First and foremost, however, are the following main uses:
- Diets
- Healthier lifestyle
The above main uses of the 3-2-8 Method are discussed in more detail in the following sub-sections.
Diets
The 3-2-8 Method is a popular support for dieting and planned weight loss. These can, for example, aim to lose body fat, body weight as such or both. Here, the „3-2-8 method“ helps in a miraculous way, as it increases the calorie turnover on the one hand and boosts the metabolism on the other, which improves the body’s own fat burning. In combination with a slight calorie deficit and a protein-rich diet, the effectiveness of the „3-2-8 Method“ can therefore be increased enormously.
Healthier lifestyle
The „3-2-8 method“ is not only used in diets, but also by people who want a healthier and happier lifestyle. For this purpose, the necessary components are integrated into the individual’s daily routine in the best possible way – this can be, for example, a midday walk, regular swimming training as well as going to the gym, which is integrated into the individual’s daily routine from now on.
Social classification of the „3-2-8 Method“
Socially, the „3-2-8 method“ can be assigned primarily to younger generations, such as generations Y, Z and Alpha. These are the main target group of social media platforms. Accordingly, this target group also increasingly comes into contact with the disseminators of this method. But the „3-2-8 method“ has also become very popular with older people because it preaches a holistic concept that does not appear commercial or opportunistic in any way.
Criticisms of the „3-2-8 Method“
Although the „3-2-8 method“ is in itself a sustainable and easy-to-implement concept, it is criticised from many sides. It is often criticised that the method is difficult to integrate into individual daily life, especially for many working people. The implementation requires several hours a week, which have to be spent on this alone. However, the „workouts“ mentioned in the „3-2-8 method“ can be integrated naturally into everyday life. Opponents of this method also criticise that it requires an enormous amount of willpower, as it consists of a large number of workouts that have to be completed continuously. They also doubt that it makes sense – after all, the lifestyle has to be continued in order to maintain the physical progress.
Conclusion on the „3-2-8 Method“ and similar approaches
In summary, the „3-2-8 Method“ is a holistic concept in terms of individual everyday life and sports design, which preaches strength training in combination with cardio and yoga training as well as plenty of exercise in everyday life. The method was invented by a US TikToker named „Natalie Rose“ and soon spread virally on social media. Over time, the trend gradually spilled over into Europe, where it is now promoted by leading fitness magazines.
Related to the „3-2-8 Method“ are, among others, „Seed Cycling“ and „Granola Girl“. Both alternatives are also social media trends. Seed cycling“ focuses on beneficial seeds, kernels and sprouts in the diet, which are supposed to have a beneficial effect on female hormone levels. „Granola Girls“, on the other hand, focus on a conscious, natural diet (preferably plant-based), which is also supposed to have positive effects on one’s health and fitness.